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Spicy 3-Bean Kale Stew

This pantry-friendly vegan stew features a hearty mix of beans, mushrooms and kale in a spice-infused tomato based sauce. A healthy and delicious dish, packed full of goodness!



Spicy 3-Bean Kale Stew


Serves 4-6


INGREDIENTS

  • 1/4 cup olive oil

  • 1 large yellow onion, diced

  • 3 celery ribs, chopped

  • 4 garlic cloves, minced

  • 1/2 pound cremini mushrooms, sliced

  • 2 tablespoons paprika

  • 1 tablespoon ground turmeric

  • 1 teaspoon dried oregano

  • 1 teaspoon cayenne

  • 1 cup vegetable broth

  • 1 tablespoon maple syrup

  • 1 (796 mL) can crushed San Marzano tomatoes

  • 1 (540 mL) can navy beans, drained/rinsed

  • 1 (398 mL) can black eyed peas, drained/rinsed

  • 1 (398 mL) can butter beans, drained/rinsed

  • 1 large kale bunch, stems removed/coarsely chopped

  • 1/2 cup cilantro, chopped

  • Salt and pepper to taste


METHOD


  1. Heat olive oil in a large dutch oven over medium-high heat.

  2. Add onion, celery, mushrooms and garlic, and cook for 5 minutes. Add spices and cook for 1 minute.

  3. Add tomatoes, broth, beans and maple syrup, season with salt and pepper, and bring to a boil. Simmer for 45 minutes (or until desired consistency), then stir in the kale. Cook for 3 minutes.

  4. Adjust the seasoning based on your preference, and serve into bowls. Top with fresh cilantro.


PEACE OF MIND


  • Canola-free

  • Corn-free

  • Dairy-free

  • Gluten-free

  • Refined sugar-free

  • Soy-free

  • Vegan

LET ME KNOW WHAT YOU THINK! ❤︎


Comment below or tag me on Instagram @thesunnysideofceliac